MAXIMUM MUSCLE, MINIMUM FAT(ISBN=) 英文原版

　　Diet and fitness books appear at a dizzying rate – and with a
wealth of dubious claims – in a culture facing increasing health
problems based on a sedentary lifestyle. Ori Hofmekler’s Maximum
Muscle, Minimum Fat pulls out of the pack by focusing on the
biological principles that dictate muscle gain and fat loss.
Written for the widest readership–competitive athletes,
bodybuilders, trainers, martial artists, sports nutritionists and
coaches, dieters, and anyone concerned about their health–the book
builds on the concepts popularized in The Warrior
Diet. Author Hofmekler describes in simple, lay terms how
under-eating and fasting can trigger an anabolic switch that
stimulates growth and rejuvenation; how to reengineer the body at
the cellular level to burn fat and build muscles; and how to
naturally manipulate the body’s hormones for rapid muscle fusion
and faster fat breakdown. Maximum Muscle, Minimum Fat offers
smart strategies for taking advantage of hunger to stimulate
growth, burn fat, and boost brain power; techniques for turning
insulin into a muscle builder instead of a fat gainer; and methods
for shattering training and diet plateaus–in the process enhancing
metabolic function, improving performance, and increasing the
capacity to gain, and sustain, prime health

　　Ori Hofmekler is a well-known political artist and health
expert. The founder, editor, and publisher of the national health
and fitness magazine Mind and Muscle Power, he is the author
of The Anti-Estrogenic Diet and The Warrior Diet.

Foreword by Marty Gallagher xi
　Introduction: A Revolutionary Way of Looking at
　Maximum Muscle and Minimum Fat xiii
PART I: THE BIOLOGICAL SWITCHES THAT TRIGGER MUSCLE GAIN AND FAT
LOSS
　CHAPTER 1 Turning On the Anabolic Switch
　Anabolism and Catabolism
　Negative-Feedback Control
　How to Materialize Maximum Growth Potential
　How to Turn Growth Potential into Muscle Gain
　Undereating
　Exercise on an Empty Stomach
　What to Eat During the Undereating Phase
　Overeating
　The Great Pump—A Day After Competition
　CHAPTER 2 Muscle Gain and Fat Loss at the Cellular Level
　Cyclic AMP
　The Biological Benefits of Stress and Hunger
　Can You Gain Muscle Without Gaining Fat?
PArtitioning: Converting Fat to Muscle
　cGMP: Enhancing Thyroid Actions
　cGMP and Potency
　Chronic Elevation of cGMP
　The Combustion Engine Principle
PART II: MUSCLE GAIN
　CHAPTER 3 Steroid Hormones: The Most Powerful Growth-Materializing
Agents
　Steroid Hormone Synthesis
　Undereating and Exercise Stimulate Steroid Hormone
　Synthesis
　Peptide-Stimulating Hormones and Their Specific Steroid
　Hormone Targets
　High Mitochondrial Capacity Required for Proper
　Steroidal Impact
　How Dietary Fat and Cholesterol Affect Steroid Hormones
　High Energy Turnover Enhances Androgen Production
　How to Take Advantage of Steroid Hormone Actions
　Regulating Steroid Hormone Levels
　DHT for Maximum Anabolic Impact
　How Testosterone and DHT Are Produced
　Aromatizing—The Modern Man’s Nightmare
　Steroid Promoters vs. Steroid Suppressors
　The “Cocktail Hormone” Impact
　Take Advantage of the Cortisol Wave
　Reach Maximum Anabolic Potential During Exercise
　Supersets and Forced Sets
　Aldosterone for Survival and Muscle Toning
　Steroid Receptors’ Super Actions
　Steroid Hormones: Practical Notes
　CHAPTER 4 Dietary Fats for Repair and Growth
　Good Fats, Bad Fats
　Food for Sex and Muscles
　Anti- and Pro-Inflammatory Prostaglandins
　Anti-Inflammatory Drugs and Painkillers Suppress Growth
　Growth-Inhibiting EFAs
　EFA Balance: The Most Critical Contributing Factor for
　Maximum Performance
　EFA Ratios for Reducing Inflammation, Sensitizing Insulin, and
Gaining Muscle
　“Bad” Fat Can Help Build Muscle
　Practical Conclusions
　CHAPTER 5 Growth Hormone
　Growth Hormone Basics
　GH and Dopamine for Sustaining Potency and Muscularity
　Stimulation and Inhibition of Growth Hormone
　GH Secretagogues
　Feeding Cycles and Growth Hormone
　Neuropeptide Y and Galanin
　Hunger and Growth
　CHAPTER 6 Insulin-Like Growth Factor 1
　IGF1 and Muscular Development
　IGF1 and Muscular Differentiation
　IGF1 and Heat-Shock Proteins
　Natural Methods to Enhance IGF1 Actions
　CHAPTER 7 The Anabolic Cycle: Timing Is Everything
　Short and Long Anabolic Impacts
　Manipulating the Anabolic Cycle
　Exercise and Rest
　How to Take Advantage of the Anabolic Cycle
　Eat to Gain
　Conclusions: The Anabolic Cycle
　CHAPTER 8 Super Muscle: How to Develop Muscle with Superior
Biological Capabilities
　Size and Power
　Fast-Twitch and Slow-Twitch Muscles
　Developing Super Muscles
　Muscle Wiring
　Super Muscle Fiber
　Muscle Shifting: Improving Body Proportion
　Muscle Gain versus Muscle Waste
　Let Your Body Redesign Itself
　Preservation of Active Muscles
　Muscle Nourishment
　Post-Exercise Recovery Meals
　Summary
　Some Practical Dietary Tips for Muscle Gain
PART III: FAT LOSS
　CHAPTER 9 The Biological Principles of Fat Loss
　Carbohydrate and Calorie Restrictions
　Eliminating the Reasons for Fat to Exist
　Subcutaneous and Visceral Fat
　Delayed Fat Loss
　Fat Functions
　Insulin Resistance
　Toxicity
　Step 1: Increased Fat Utilization
　Step 2: Increased Energy Turnover
　Step 3: Increased Detoxification
　Regulation of Body Fat via Set Points
　Frequent and Over-Consumption of Carbs
　Fat Loss and Exposure to Cold Temperatures
　Stress and Stubborn Fat
　Lipolysis: The Chemistry of Fat-Burning
　Low-Carb Ketogenic Diets
　Fat-Burning Hormones
　Practical Tips for Eliminating the Reasons for Fat to
Accumulate
PART IV: MUSCLE GAIN AND FAT LOSS CONCLUSIONS
　CHAPTER 10 Insulin’s Essential Role in Muscle Gain and Fat
Loss
　Insulin and IGF1
　Insulin and the Thyroid Hormones
　Insulin and the Pentose Phosphate Pathway
　CHAPTER 11 The Single Overriding Biological Principles of Muscle
Gain and Fat Loss
　Maximize Muscle Functions While
　Minimizing Fat Functions
　Final Note
　Notes
　References
　Index
About the Author

　　“If you are serious about building muscle and melting off body
fat, the information contained in this book will provide you with
the perfect game plan—the tactical approach you need to turn
fitness dreams and desires into concrete reality.”
—Marty Gallagher, Olympic lifting and powerlifting champion; coach
of national and world championship teams; and author of The
Purposeful Primitive
　　“Ori Hofmekler’s Maximum Muscle, Minimum Fat gets into the nitty
gritty of the biological concepts that aid muscle gain and fat
loss.”
—Beauty, Health, Wellbeing Blog